This recipe is full of the flavors of the season while still being a healthy, whole food recipe. It makes a great wintery snack or dessert!
1 cup dry roasted almonds
1 cup dry roasted cashews
12 medjool dates, seeds removed
3 tablespoons cacao or cocoa
pinch of salt
1/4 teaspoon of food grade peppermint oil or 1 teaspoon natural peppermint extract
This appetizer recipe is light and delicious and also fits in with just about any special diets your guests may have: gluten free, paleo, low carb, vegan, dairy free… you name it. Plus they’re easy to put together and look rather gourmet on a platter. It’s a win win!
Ingredients:
cucumbers, as many as desired (One large cucumber will make 10-14 appetizer bites)
hummus (use purchased hummus, or see links to hummus recipes in the recipe links below)
black or white sesame seeds
This is an amazing, simple recipe that is full of delicious flavor and is a perfect light accompaniment to any holiday gathering!
1 cup freshly shredded Parmesan cheese (use the larger side of the box grater)
1 tablespoon white rice flour
1 teaspoon dried Italian seasoning
½ teaspoon black pepper
This recipe is perfect for holiday guests who can’t have dairy or eggs and it’s also much lighter than traditional pumpkin pie, making it a great end to a feast! This recipe is also gluten free, so it’s great for people with all kinds of allergies or special diets.
1 (15 oz.) can pumpkin (not pumpkin pie filling)
1 cup coconut milk
1/3 cup maple syrup
2 tablespoons brown sugar
1 tablespoon pumpkin pie spice
3 tablespoons organic corn starch
1/2 teaspoon sea salt
1 teaspoon pure vanilla extract
1 prepared and par-baked almond flour pie crust or favorite 9-inch pie shell
dairy free whipped cream, for serving
This is an amazing appetizer that most people won’t believe uses cauliflower! It’s absolutely delicious!
1 small head cauliflower
1/2 cup all purpose gluten free flour*
1/2 cup unsweetened almond milk
1/4 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes (1/2 if you want it very spicy, leave out if you don't like spice)
1 cup crispy gluten free panko bread crumbs (seasoned with salt and pepper) OR toast your breadcrumbs slightly before using
Sauce
4 tablespoons maple syrup
2 tablespoons liquid aminos
1/2 teaspoon sesame seeds
1/4 teaspoon ground black pepper
3/4 teaspoon ground ginger
chopped scallions & sesame seeds, for garnish
NOTE: If you aren’t gluten free, feel free to substitute for regular breadcrumbs and flour.
This is a delicious fall recipe that also looks beautiful on a Thanksgiving table! The vegetables listed in the recipe make a wonderful, unique combination, but can be substituted any favorite root vegetables you have on hand- sweet potatoes, rutabagas, turnips, carrots and more. The addition of fresh herbs like rosemary is another idea to customize this dish to your family’s tastes.
1 large butternut squash, (1 1/2 to 2 pounds) halved, seeded and peeled
3 large Yukon gold potatoes (1 1/2 pounds), scrubbed
1 bunch medium beets, (about 1 1/2 pounds), scrubbed and tops trimmed
1 medium red onion
2 large parsnips (about 8 ounces)
1 head garlic, cloves separated, and peeled (about 16)
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 1/2 teaspoons kosher salt
Freshly ground black pepper
Wheat germ gives these pancakes a delicious, slightly nutty flavor. They’re a healthy way to start the day and freeze well, so you can easily reheat them in the toaster for a fast, fiber filled breakfast.
1 cups all-purpose flour*
1/2 cup whole wheat flour*
3 tablespoons sugar
1 tablespoon baking powder
1/2 teaspoon salt
1 banana mashed + enough milk to make 1 1/4 cups (non-fat milk or unsweetened vanilla almond milk; I’ve used both with success)
2 tablespoons vegetable oil
2 eggs
1/2 teaspoon vanilla
About 6 teaspoons Wheat Germ
This recipe is perfect for fall and is full of healthy vitamins and minerals. It’s delicately spiced and tastes very comforting on dreary fall days!
1 sugar or pie pumpkin
1 large carrot diced
2 small apples, chopped (100 grams each)
1 tablespoon vegetable oil
1" ginger, chopped (2 1/2 teaspoons chopped ginger)
1 small red onion chopped
1/4 teaspoon nutmeg powder
1/4 teaspoon cardamom powder
1/4 teaspoon smoked paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon black pepper
salt to taste
1 cups vegetable broth (or water)
1/2 cup milk (or coconut milk)
These grain free blondies are absolutely delish, and you'd never guess their secret ingredient after tasting them- cannellini beans!
Ingredients:
Cooking Spray
1 can (15 oz) cannellini beans, rinsed and drained
1/2 cup peanut butter or nut butter of your choice
1/3 cup pure maple syrup
2 teaspoons vanilla
1/2 tsp Kosher salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup combination chocolate chips and chocolate chunks
This fantastic vegetarian chili makes super flavorful and healthy meatless meal! Serve it with cornbread for an extra treat!
INGREDIENTS:
2 tbsp extra-virgin olive oil
1 medium onion, diced
4 cloves garlic, minced
1 bell pepper, diced
1 large carrot, finely diced
1 large stalk celery, finely diced
1 jalapeño, diced (remove seeds if you don't like spice)
2 tbsp parsley, finely chopped (optional)
2½ tbsp chili powder
½ tbsp cocoa powder
2 tsp cumin
1 tsp smoked paprika
1 tsp oregano
1 tsp sugar
¼ tsp cinnamon
½ tsp salt + black pepper, to taste
1-28oz can diced tomatoes, with juices
¼ cup tomato paste
1-15oz can pinto or black beans, drained and rinsed
1-15oz can red kidney beans, drained and rinsed
This salad is absolutely amazing and gives a healthier spin on traditional falafels.
Ingredients:
1 bundle of kale, torn into pieces
2 cans of garbanzo beans, drained and patted dry
1 tablespoon of ground cumin
1 tablespoon of ground coriander
1/2 English cucumber, julienned
large handful of small tomatoes, sliced in half
1/2 red onion, sliced thin
1/2 bundle of cilantro, finely chopped
1/4 bundle of flat leaf parsley, chopped
1 bundle of mint, chopped
1/3 cup of tahini
juice of 2 lemons
2 cloves of garlic
water
sea or kosher salt and freshly ground black pepper
olive oil
pita or lavash chips
These brownies look absolutely decadent, but they're actually healthy brownies in disguise! These brownies make a wonderful (secretly healthy) dessert!
INGREDIENTS:
¾ cup natural peanut butter* (I used salted)
¼ cup pure maple syrup
1 cup shredded zucchini (don't squeeze out water)
¼ cup cocoa powder
2 tbsp ground flaxseed**
¾ tsp baking soda
¼ cup chocolate chips (I like mini), plus more for sprinkling
Optional: splash vanilla extract, pinch of salt if using unsalted peanut butter
This recipe is a miracle for people who are dairy free. Spanakopita is a traditional Greek dish that uses feta cheese- this is a fantastic alternative for people avoiding dairy (plus it's healthier too!). This recipe is a little more work than most of the recipes we post, though I think the end result is worth it!
Filling:
1/2 Tbsp. olive oil
1 medium yellow onion, diced
8 green onion stalks, chopped
4 garlic cloves, minced
2 10 oz. frozen chopped spinach packages, thawed
1 15 oz. can of chickpeas, drained, rinsed and mashed
3 Tbsp. nutritional yeast
1/3 cup kalamata olives, de-pitted and chopped
1/3 cup tahini
1 Tbsp. apple cider vinegar
1/2 Tbsp. dried oregano
1/2 Tbsp. dried parsley
1/2 tsp. kosher salt
1/4 tsp. ground black pepper
1 lemon, juiced (divided into 1/4 cup and remainder)
12 phyllo dough sheets
Glaze:
1/4 cup lemon juice
1 1/2 Tbsp. maple syrup
2 Tbsp. ground flax seed
These simple cookies are a delicious and healthy treat or snack on the go- they're great for kids too!
Ingredients:
2 large overripe bananas, mashed
1 cup gluten free oat bran (can sub for rolled or quick oats)
4 T smooth almond butter (can sub for any nut butter of choice)
Add ins of choice- Chocolate chips etc
This makes an absolutely gorgeous, healthy lunch! Replacing tortillas with lettuce leaves reduces your carb load and adds an extra boost of health!
Ingredients:
2 cups cooked quinoa
1½ cups cooked chickpeas
1 cup diced bell pepper
1 cup shredded kale
1 cup diced carrots
1 cup diced celery
2 tbsp chopped chives
2 tbsp lemon juice
2 tbsp hemp oil (olive, avocado, flax, or sacha inchi oils are also fine)
1 tsp dijon mustard
Sea salt to taste
Black pepper to taste
16 romaine lettuce leaves
This is an absolutely delicious recipe for a warm summer night, plus the leftover vegetables are amazing on sandwiches or in pasta!
2 sweet bell peppers, cut in half, cored and halves cut in half
2 medium zucchini, trimmed and sliced lengthwise in half or into thirds or sliced on a diagonal into ½-inch slices.
1 medium eggplant, trimmed and sliced crosswise into ½-inch slices
1 red onion, cut cross-wise into ¼-inch slices
Lemon-Basil Dressing: (this makes a lot of dressing, but if you cut it in half the blender doesn't have enough stuff to blend well):
¼ cup fresh lemon juice
2-3 teaspoons Dijon mustard
¾ teaspoon sea salt
2 small garlic cloves
¾ cup basil leaves
½ cup unrefined, cold-pressed extra-virgin olive oil
Unrefined, cold-pressed extra-virgin olive oil
Sea salt
Freshly ground black pepper to taste
These whole grain, high protein pancakes are a great way to start the day, and are a perfect accompaniment to a relaxed Saturday morning!
INGREDIENTS:
Dry ingredients:
1 cup cooked quinoa
3/4 cup white whole wheat flour or whole wheat pastry flour
2 teaspoons baking powder
1/4 teaspoon salt
Wet ingredients:
1 egg
1/4 cup unsweetened vanilla almond milk or coconut milk
1 tablespoon coconut sugar or honey
1 teaspoon pure vanilla extract
1/3 cup fresh lemon juice
zest of 1 large lemon
1/2 tablespoon coconut oil, melted
3/4 cup fresh or frozen blueberries
This fresh salad is bursting with flavor, and the added chickpeas give an extra boost of protein and fiber!
INGREDIENTS
For the salad:
1 (15 oz) can of chickpeas, rinsed and drained
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 green bell pepper, chopped
1/2 small red onion, chopped
15 grape tomatoes, halved (about 1 cup)
1/3 cup pitted kalamata olives
1 medium cucumber, sliced and quartered
4 oz feta cheese, crumbled or cut into 1/2 inch cubes
For the dressing:
1 tablespon olive oil
2 tablespoons freshly squeezed lemon juice
2 cloves garlic, minced
1 teaspoon dried oregano
freshly ground salt and pepper, to taste
This salad is perfect for an evening out on the patio enjoying an early summer evening!
1 medium eggplant
3 ears corn
2 medium zucchini
2 small or one medium summer squash
1 whole red onion
1 bunch asparagus
1 red pepper
¼ cup herb infused oil, for grilling
2 pounds mixed grape, cherry and mini sunglow tomatoes (or any of your own favorite varieties)
¼ cup fresh basil leaves, cut into a thin chiffonade
4 ounces Gorgonzola or blue cheese, crumbled
For the Dressing:
¼ cup herb infused oil
Zest of half a lemon
Juice from one lemon (1/4 cup)
1 teaspoon Dijon mustard
½ teaspoon salt
Few grinds black pepper
All three of these ingredients can be found at our local farmer's markets! The Palos Heights Farmer's Market is on Wednesday mornings at the municipal lot at 122nd and Harlem!
2 cups fresh asparagus cut into 1-inch pieces
2 heaping cups fresh spinach
2 cups fresh strawberries, sliced in half
1 large spring onion, chopped
1/2 cup pea shoots
2 tablespoons sliced almonds
1 ounce goat cheese, crumbled
juice from 1/2 lemon
2 tablespoons olive oil
1 tablespoon honey
salt and freshly ground black pepper, to taste
See the entire recipe and directions at Spoonful of Flavor.
